Have a Plant: Fruits & Veggies for Better Health

This healthy menu is based on a daily 2,000 calorie recommendation. Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.
See Daily Recommendations for a Healthy, Balanced Diet

Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).

Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org
Meal Ingredients Calories/Serving
Breakfast Salmon & Cheese Omelet w/English Muffin & Apple Juice
1 whole egg
2 egg whites
1 oz salmon, cooked
1/4 cup cheddar cheese, reduced-fat
2 tsp chives
1/2 cup (4 oz) skim milk
Salt and pepper to taste

1 whole wheat English muffin
1 tsp butter
1 cup (8 oz) 100% apple juice
449 calories
Lunch Lettuce Wraps w/Vegetable Soup, Crackers & Milk
4 leaves romaine lettuce
4 thin slices of turkey lunch meat
1/8 cup avocado, mashed (spread on each leaf)
1/4 cup cucumbers, sliced thin
1/2 cup cherry tomatoes, cut in half
Layer ingredients in each leaf and roll up.

1 1/2 cups vegetable soup, low-sodium
10 whole wheat crackers
1 1/2 cups (12 oz) skim milk
535 calories
Dinner Mandarin Beef Stir Fry w/Sweet Potatoes & Milk

Mandarin Beef Stir Fry Makes 4 servings
8 oz beef, top sirloin or top round steak, broiled, cut into bite-sized pieces 
1/4 cup tangerine juice, fresh
2 Tbsp Hoisin or oyster sauce
1 Tbsp soy sauce, low-sodium
2 cloves garlic, minced 
1/2 cup chicken or beef broth, low-sodium
2 cups broccoli florets
1/3 cup green onion, sliced
4 cups sliced Chinese or Napa cabbage
1 can (8 oz) water chestnuts, sliced and drained
3 tangerines, peeled and segmented
4 cups brown rice, cooked

1/2 medium sweet potato
1 1/2 cups (12 oz) skim milk
582 calories
Snack #1 1 medium pear
16 oz water
100 calories
Snack #2 1 medium apple, cored and sliced
1 Tbsp peanut butter, low-sodium
16 oz water
224 calories
Snack #3 3 cups popcorn, low-sodium, low-fat
16 oz water
100 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 1,990
% Fat: 20%
% Saturated Fat: 5%
% Carbohydrate: 60%
% Protein: 20%
Sodium: 2, 301 mg
Cholesterol: 309 mg
Fiber: 41 g
Vitamin A: 143%
Vitamin C: 148%
Calcium: 165%
Iron: 65%
Grains: 6 3/4 oz
Vegetables: 3 1/4 cups
Fruit: 4 1/2 cups
Milk: 4 cups
Meat & Beans: 5 1/4 oz

Visit MyPlate.gov to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • Protein: 10-35%
  • Carbohydrates: 45-65%
  • Fats: 20-35%
  • Saturated fat: <10% of calories
  • Total fat: <35% of calories (unless naturally occurring)
  • Cholesterol: <300 mg
  • Salt: <2,300 mg*
  • Fiber: 28g/2,000 calories
  • Water: 64 oz/day

*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.

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